Jump Rope
Basic two-footed bounce skipping with a jump rope. Builds coordination, calf endurance and aerobic fitness, and is a common warm-up.
Primary muscles
- Cardiovascular System
- Calves (Gastrocnemius)
- Soleus
Secondary muscles
- Quadriceps
- Front Delts
- Forearm Flexors
- Sets
- 3–6
- Duration
- 30–120 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet together, rope behind your heels, handles at hip height with elbows close to your sides.
Swing the rope overhead by turning the wrists, not the whole arms.
Jump just high enough for the rope to pass under your feet.
Land softly on the balls of your feet with knees slightly bent.
Keep a steady rhythm with one jump per rope turn.
Breathing: Breathe steadily and rhythmically; avoid holding your breath.
Coaching tips
Turn from the wrists
Small, quick hops
Elbows in
Common mistakes
Jumping too high
Swinging the rope with the whole arm
Landing flat-footed or on locked knees
Rope length set incorrectly
Safety notes
Use a forgiving surface such as a gym floor rather than concrete.
Build volume gradually to avoid calf and shin soreness.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.